Favorite Television Family


Favorite Television Family

CrossFit Tactical Strength – CrossFit


KB Series (No Measure)

4 Rounds

:15 KB Deadlifts

:15 KB Swings

:15 R arm windmill

:15 L arm windmill


Banded Hamstring Floss (No Measure)

Banded Hamstring Floss. 2 Minutes Each Leg

Movement Prep

KB Sumo Deadlift (NO HINGE) (3 sets of 5 reps)

Start in a sumo stance. Start with kettle bell standing up. Descend to the floor stopping every 2 seconds to correct position. Drive Knees out and keep chest up. Do Not Hinge on this movement!
Tempo = 53×0

Hang From Rig (2 minutes)

Both hands on a pull up bar spend 2 minutes hanging from the rig letting T spine and lats stretch down.


Shoulder Press (12 Sets of 2 Reps)

Straight weight 12×2 @ 45% of 1 RM


Metcon (AMRAP – Rounds)

AMRAP in 12:

P1: Sled Sprint/Sled Pull

P2: Hold Plank

P3: Rest

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